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12 Sources of Natural Healthy Fats: Essential Additions to Your Diet

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Fats have often been demonized, but it’s important to note that not all fats are created equal. While it’s essential to limit saturated and trans fats, the consumption of unsaturated fats is crucial for the body’s optimal functioning. Natural healthy fats play roles in brain health, absorbing vitamins, and maintaining healthy skin and hair. In this article, we will explore 12 sources of natural healthy fats that can be beneficial when incorporated into a well-rounded diet.

avocado, Natural healthy fats

1. Avocados

Unlike most fruits, avocados are low in carbs and high in heart-healthy monounsaturated fats. They are also packed with fiber, potassium, vitamins E, C, and B6. Adding avocados to salads or making guacamole are great ways to incorporate them into your diet.

nuts grains seeds, Natural healthy fats
Almonds, walnuts and hazelnuts

2. Nuts and Nut Butters

Nuts such as almonds, walnuts, and cashews are rich in monounsaturated and polyunsaturated fats. They also contain a good amount of protein, fiber, and various vitamins and minerals. Nut butters can also be a healthy source of fats when chosen without added sugars or oils.

led, Natural healthy fats

3. Seeds

Chia seeds, flaxseeds, and sunflower seeds are high in healthy fats and packed with nutrients. For instance, flaxseeds are one of the richest sources of omega-3 fatty acids essential for brain health.

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4. Extra Virgin Olive Oil

Renowned for its health benefits in the Mediterranean diet, extra virgin olive oil is high in monounsaturated fats and antioxidants. It is beneficial for heart health and is best used in salads or dishes after cooking to preserve nutrients.

reasons, brain
Summer food, rose-colored fish steak in a wine marinade macro.

5. Fatty Fish

Salmon, mackerel, sardines, and trout are examples of fatty fish that are high in omega-3 fatty acids. Regular fatty fish consumption has been linked to reduced risk of heart disease, depression, and dementia.

coconut oil, Natural healthy fats

6. Coconut and Coconut Oil

Coconut is high in saturated fats, but these fats are medium-chain triglycerides which are metabolized differently than long-chain triglycerides. They can boost metabolism and are used for immediate energy or turned into ketones, which can have brain-protective benefits.

dark chocolate

7. Dark Chocolate

Dark chocolate is surprisingly high in healthy fats, with a fair share coming from saturated fats. However, it’s also packed with nutrients and antioxidants, making it a healthy, satisfying treat in moderation.


8. Eggs

Once criticized for their cholesterol content, eggs have made a comeback as a health food. They contain small amounts of almost every nutrient, including healthy fats, high-quality protein, and essential vitamins.

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9. Full-Fat Dairy

Yogurt, cheese, and milk contain saturated fats but are also high in nutrients like calcium and phosphorus. Opt for full-fat, unprocessed dairy products, and consume them in moderation.

flaxseed natural healthy fats

10. Flaxseed and Flaxseed Oil

Rich in ALA, a type of omega-3 fatty acid, flaxseeds, and flaxseed oil can be beneficial for heart health. Ground flaxseeds can be added to cereals, and the oil can be used in salad dressings.

healthy fats, natural healthy fats

11. Hemp Oil

This oil, derived from hemp seeds, is high in omega-3 and omega-6 fatty acids. It’s known to have a balanced ratio of these essential fatty acids and can be a great addition to salads and smoothies.


12. Grass-Fed Butter and Ghee

Grass-fed butter and ghee, which is clarified butter, are rich in butyrate and conjugated linoleic acid, which can have various health benefits. They are also rich in vitamin A.

In Conclusion

Including natural healthy fats in your diet is essential for your overall well-being. However, consuming them in moderation is important as they are calorie-dense. Opt for a variety of sources to ensure a mix of different beneficial fats and nutrients. Balancing these fats with a diet rich in fruits, vegetables, whole grains, and proteins is key to a healthy lifestyle.

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